Razi Khan

The BEST Chicken Kebabs you can make at home! Healthy, high protein and low calorie. Make it in under 20 minutes!👇🏼 - • 500g minced or ground chicken (I use thighs or breast) • 1 large onion, finely chopped • 1 red bell pepper, finely chopped • 1 tbsp minced garlic • 2 jalapenos, finely chopped • 1/3 cup cilantro, finely chopped • 1 tsp salt, pepper, paprika, cumin, garlic powder, onion powder • 1/2 tsp chili flakes • 1 tsp oil (to cook kebabs) - Per large kebab (of approx. 6) 111 calories 19g protein 3g fat 2.5g carbs - - #homecooking #kebab #chicken #healthy #Recipe #homemadefood #dinner #protein #EasyRecipe

An easy, healthier substitute for Ice Cream… Blueberry Cheesecake flavour! The hype is real with this cottage cheese hack. 6 ingredients, creamy, low calorie and PACKED with protein.👇🏼 - Cream Mix: • 2 cups (16oz) cottage cheese (I use 2-4% fat) • 3 tbsp light cream cheese • 1/4 cup low calorie maple syrup OR any sweetener • 1 scoop vanilla protein powder (I use myprotein whey) • Optional: 1/4 tsp salt - Blueberry Mix: • 1 cup frozen blueberries • 1 tsp honey OR any sweetener - Directions: • Add all “cream mix” ingredients to blender and blend until smooth • Add “blueberry mix” to medium heat pot/pan and cook into jam • Add half of cream mix to jar/container, followed by half blueberry mix. Repeat twice for two layers. • using a fork/knife, swirl the blueberry mix to create an even flavour. • Freeze for 3 hours and serve. - Notes: • The higher fat content of cottage cheese you have, the less your mix will freeze solid after placing it in the freezer for longer than 3 hours. Even if it does, you just need to leave it out to thaw for a few minutes and mix it around before serving. • You can use greek yogurt as a substitute for cottage cheese, but I recommend keeping it for the cheesecake flavour. • You can experiment with all different kinds of frozen fruits. I also love using raspberries. • Add your toppings of choice for an extra crunch! - Serving Size: 3 - Calories/Macros (Per Serving): Approx. 225 Calories • 29g Protein • 16g Carbs • 4g Fat - Numbers may slightly vary depending on the ingredients and brands you use. - - - #Recipe #dessert #icecream #blueberry #homecooking #healthy #healthysnacks #healthydessert #cheesecake #snack #lowcalorie #protein #eatclean

Low Calorie Sauces: Hot Honey Ranch that you can pair with ANY meal! It’s packed with so much flavour and easy to prep.👇🏼 - Ingredients: • 3/4 cup fat free greek yogurt, plain • 1/4 cup fat free sour cream • 1/2 lemon squeezed • 2 cloves garlic • 1 tbsp any hot sauce (I use sriracha) • 3 tbsp honey • 1/2 tsp dill, onion powder, salt and pepper • 1/4 cup any milk (I use 1% skim) - Mix in after blending: • 1/4 cup chopped parsley • 2 tbsp finely chopped chives • 1 tsp chili flakes - This recipe makes about 12 servings. 30 calories per standard 1 oz. serving - - #Recipe #food #cooking #homecooking #healthy #sauce #ranch #honey #healthyrecipes #EasyRecipes #healthylifestyle #fitnessjourney

Meal prep my Cheesecake Overnight Oats in under 10 minutes! Low calorie, high protein, creamy and delicious.👇🏼 - Oats Ingredients (in each jar): • 1/3 cup rolled oats • 1/2 cup fat free greek yogurt, plain • 1/4 cup any milk (I used 1%) • 1 tbsp light cream cheese • 1/4 tsp vanilla extract • 1 tbsp any sweetener (I used low calorie maple syrup) • 1 scoop vanilla protein powder (I use whey) • Pinch of salt (approx. 1/8 tsp) - Topping: • 1 cup frozen raspberries • 1 tbsp honey • Crushed granola/cereal - Notes: • you can make up to 5 of these and store them in the refrigerator for the entire week. • you may substitute the raspberries for any frozen fruit of your choice. Make sure it is one that can break down and melt into a jam! • these are great to start your day with, as they are filling yet low in calorie with tons of protein to fuel you. - Calories/Macros (Per Jar): • Approx. 352 calories • 40g protein • 40g carbs • 6g fat - Numbers may slightly vary depending on the ingredients and brands you use. - - #Recipe #food #homemade #cooking #dessert #healthy #healthyrecipe #oats #cheesecake #protein #mealprep #breakfast #cleaneating #fitnessjourney #healthylifestyle

Low calorie sauces: Creamy Ranch Sauce that is perfect for wraps, salads, chicken wings, or ANY meal you like! So quick and easy to make!👇🏼 - Ingredients: • 1/2 cup fat free greek yogurt, plain • 1/2 cup light mayo / miracle whip • 1/4 cup any milk (I use 1%. If your mix is still too thick when blending, add a splash more) • 2 garlic cloves • Squeeze of half a lemon • 1/2 tsp dry dill (or 2 tbsp fresh dill) • 1/2 tsp onion poweer • 1/4 tsp salt • 1/4 tsp pepper • Add-ons: 1/4 cup finely chopped parsley and 2 tbsp finely chopped chives - • Store the sauce in your refrigerator for as long as the expiry date of your yogurt. • If you do not have a blender, replace 2 garlic cloves with 1/2 tsp of garlic powder and mix all ingredients well. - Servings: • Approx. 8 servings - Calories/Macros (per 1 oz. serving size): • Approx 32 calories • 3.5g Carbs • 2g Protein • 1.5g Fat - Numbers may slightly vary depending on the ingredients and brands you use. - - - #Recipe #recipes #cooking #homecooking #sauce #ranch #healthy #healthyfood #healthylifestyle #lowcalorie #eatclean #EasyRecipes #fitnesslife #fitnessjourney

Healthier, higher protein and low calorie substitute for ice cream bars. My own version of this incredible summer snack using only 5 ingredients.👇🏼 - Ingredients: • 2 cups frozen dark cherries (or frozen fruit of choice) • 1 cup fat free greek yogurt, plain • 1 scoop vanilla protein powder (I used myprotein) • 1/2 heaping cup dark chocolate chips (I used lily’s) • 2 tsp coconut oil OR butter (to melt chocolate) - Directions: • chop frozen fruit into smaller pieces. • mix fruit with yogurt and protein powder. • using a spoon, scoop approx. 6-8 clusters onto a baking sheet lined with parchment paper (this will prevent it from sticking). Freeze 30 mins until solid. • melt dark chocolate with oil/butter by either: adding it to a bowl and placing it on top of a steaming pot of hot water, stirring until melted. OR microwave in 30 second intervals and mixing until melted. Add 1-2 tbsp of milk if you need to increase volume of chocolate. • remove clusters and dip them into chocolate as fast as you can. This is key, otherwise the chocolate will quickly become solid again. You can also drizzle the chocolate over your clusters instead. • eat right away or place into freezer for 10-20 more minutes for clusters to harden. - NOTES: • You can substitute the protein powder for a flavoured greek yogurt or plain greek yogurt and sweetener… but I prefer the extra kick of protein! • There are lots of variations with fruit, yogurt, and protein flavours. Feel free to experiment! • When storing clusters and eating for another day, you will need to let them thaw for a few minutes before biting into it so they can become a little soft again! - Yields: 8 clusters - Calories/Macros (per cluster): Approx. 92 Calories 11.5g Carbs 6.5g Protien 3.5g Fat - - - #Recipe #dessert #homecooking #healthy #healthysnacks #healthyfood #healthyrecipes #icecream #chocolate #yogurt #snack #lowcalorie #protein #eatclean

Easy, Healthier Chicken Teriyaki Fried Rice! Better than takeout, lower in calories, packed with protein and great to meal prep!👇🏼 - Chicken: • 450g chicken breast, cubed • 1 tsp olive oil • 1 tsp salt, pepper, paprika, garlic powder and onion powder - Teriyaki Sauce: • 3 tbsp light soy sauce • 3 tbsp honey • 1 tbsp vinegar (I used rice vinegar, but you can use apple cider vinegar, white vinegar or mirin) • 1 tbsp minced garlic (or garlic paste) • 1 tbsp minced ginger (or ginger paste) • 1/4 cup water • 1 tbsp any corn starch or flour - Fried Rice: • 1 tsp olive oil • 1/2 chopped onion • 1/3 cup peas & carrots • 3 eggs (or 3/4 cup egg whites) - Notes: • optional toppings are sesame seeds and green onions for a traditional kick of flavour! • replace or add any veggies of your choice such as broccoli and/or bean sprouts! • for a spicy taste, add chili flakes or hot sauce to your teriyaki sauce. - Servings: Approx 3 - Calories/Macros (per serving): • Approx. 531 calories • 45g protein • 59g carbs • 12g fat - Numbers may slightly vary depending on the brands and ingredients you use! - - #Recipe #food #homecooking #chicken #teriyaki #friedrice #healthyrecipes #japanesefood #protein #FitnessLifestyle

Full day of eating, low calorie and high protein to stay lean and healthy! These are the type of recipes and snacks that help me along my journey and I hope they can help you too! 👇🏼🔥 - Blueberry Protein Pancakes: Made with healthier whole ingredients and very filling with over 40g of protein. Really helps me with my sweet tooth at the same time! - @Simple Mills Pop Mmms #simplemillspartner : One of my favourite snacks on the go with only 90 calories and 1/3 cup of veggies per serving. They’re really light, yet cheesy and delicious to satisfy me just before my workout. - Chipotle Chicken Burritos: This is usually my biggest meal to refuel my body after a tough workout. I had 2 large burritos. Creamy, healthier, delicious and it takes me 20 minutes to make them. I can meal prep up to 5 of them including extra sauce on the side for the rest of the week. - Taco Loaded Potato Bowls: My last protein packed meal. I love incorporating potatoes and a different protein source like lean red meat into my day for all the benefits that it has. Serving it with salsa and my own homemade garlic sauce makes it feel like restaurant style right at home. - I also have around 4L of water throughout the entire day and some fresh blueberries for a low calorie fruit snack! - - #cooking #homecooking #homemade #Recipe #fulldayofeating #healthy #healthyrecipes #protein #FitnessLifestyle

Here’s how to marinade and cook the best Chili Lime Chicken at home! Good for your bowls, burritos and more. Prep it in 5 minutes👇🏼 - • 2 tsp olive oil • zest of 1 lime • juice of 1 lime • 1 tbsp minced/chopped garlic • 1/4 cup cilantro, chopped • 1 tbsp honey (or any sweetener) • 2 tsp chili powder • 1 tsp salt, cumin, paprika • 1/4 tsp cayenne pepper • 500g cubed chicken (breast or thighs) - - #Recipe #homecooking #healthy #chicken #marinade #homemadefood #protein #mealprep #EasyRecipe

And listen, I LOVE chicken and rice… but the trend made me do it 😅👇🏼 - Healthier, high-protein meals don’t have to be bland or boring. I’ve got the spice and flavour to prove it! Look through all the easy, delicious, actually-satisfying recipes that keep me lean and happy. Then, make them yourself! My ultimate goal is to have you feel the same way I do. 👊🏼❤️ - - #healthyrecipes #EasyRecipes #homemade #homecooking #healthylifestyle #holyairball

The best protein treat, not just for Easter. These Easter Egg Cheesecakes are incredible, packed with protein and done in 5 minutes. - Recipe: • 1/4 cup light cream cheese • 1 cup fat free greek yogurt, plain • 2 tbsp sweetener (stevia or low calorie maple syrup) • 1 scoop vanilla ice cream IWP from @myprotein (code RAZI for 50% off) • 2 medium sized hollow dark chocolate eggs • optional: crushed mini eggs • optional: freeze for 10 minutes before serving - - #Recipe #dessert #healthy #healthyrecipes #healthydessert #chocolate #cheesecake #easter #easteregg #protein #snack #FitnessLifestyle

My Easy, Healthy Chicken and Broccoli Pasta is packed with protein, lower in calories, creamy and delicious. Make it at home in 20 minutes!👇🏼 - Pasta: • boiling water • salt • 170g pasta (any shape) • note: save 1/3 cup pasta water - Chicken: • 400g chicken breast, chopped • 1 tsp olive oil • 1 tsp salt, pepper, garlic powder, oregano, onion powder - Sauce: • 1 tsp butter • 1 tbsp minced garlic • 1 onion, chopped • 1 head of broccoli, finely chopped • 1/2 tsp salt (to season veggies) • 1 & 1/2 cup any milk (I use 1%) • 1/4 cup light cream cheese (I use 95% light) • 1/3 cup light mozzarella cheese • optional: chili flakes for spice - This recipe makes about 3-4 servings: • per serving of 3: approx. 530 calories, 61g carbs, 51g protein, 10g fat PER serving of 3. • per serving of 4: approx. 398 calories, 47g carbs, 39g protein, 8g fat - - #Recipe #homemade #cooking #homecooking #healthyrecipes #EasyRecipes #protein #pasta #chicken #mealprep #lunch #DinnerIdeas